9 of the Best Home Cardio Exercises

Doing your cardio exercising at home is an interesting and attention-grabbing option, offering you that convenience, that comfort as well as a way to save money and time.

Favorably, a good cardio workout need not require a ton of space or fancy equipment, and with a little creativity, and your hard work, with a wide range of effective cardio, exercises you can put together a fitness routine that will tone muscle, burn calories, and help you lose weight.

Scroll down to have a look at some best home cardio exercises you can do anytime, anywhere.

1. Jumping Jacks

Via: womenshealth.com.au

What is it: Again and again jumping the feet wide while circling the arms overhead, then back again

Why required: With the help of jumping jacks, your body results in burning about 100 calories within 10 minutes and no special types of equipment or skills are needed.

Requirements: A fine pair of shoes, and a conditioned heart

Safety Measures: Jumping jacks have high impacts, which may tax the joints. They may also let recall you of the trauma of primary or high school gym classes.

Alternatively: Plyo-Jacks (then squatting while jumping into the air), stepping the feet out instead of jumping, grabbing a medicine ball, push-up jacks (jumping the legs together while doing push-ups)

Effective And Ultimate Ways to Use Jumping Jacks in a Workout:

In a Cardio Circuit: Use a jumping jack in a circuit, do it for 30-60 seconds and replace them with other cardio exercises such as marching, jogging, rope jumps etc. Alternatively, you can try the jumping jacks every time, repeat the circuit for 10-30 minutes.

In a Strength Circuit: Optionally do 30-60 seconds of jumping jack with strength exercises like squats, lunges, pushups, and dips for 10-30 minutes.

In Your Regular Workout: Include a high-intensity factor to your regular cardio or strength workouts by adding a minute or more of jumping jacks all through the workout or at the end.

2. Jump Rope

Via: muscleandfitness.com

What is it: Turn the ropes repeatedly with ropes while jumping on it and alternatively chanting songs (optional)

Requirements: A good pair of shoes, a jump rope, patience, and practice

Safety Measures: Even jumping rope is high impact and requiring practice. It seems easy, but for the beginners, it may have all the charm of a pigeon-toed elephant and trip often. Turn the rope with the wrists, not the arms, and land softly for the best results. Only your jump high is enough to clear the rope.

Ultimate Ways to Use Jogging in Place in a Workout:

As a Warm Up: Start doing march at the place, then gradually turn it into a jog so that your body can be prepared for more rigorous practice.

In a Cardio Circuit: The alternate way is jogging in place with other cardio exercises, such as marching, jogging, jumping rope, touching the steps etc. Do each for 30-60 seconds, repeat the circuit for 10-30 minutes.

In a Strength Circuit: Do 30-60 seconds of jogging in place alternatively with strength exercises, such as squats, lunges, push-ups, and dips for 10-30 minutes.

As an Active Break: Go for trying jogging in place when you need an active break at work or at home.

4. Burpees

Via; inlifehealthcare.com

What is it: Burpees goes with squatting to the floor, jumping the feet to a plank position, jumping back in, and standing up

Why required: Important as it’s a killer cardio exercise which burns 100 or more calories in 10 minutes (if you can stomach 10 minutes of this exercise).

Requirements: Experience high impact exercise with a good pair of shoes.

6. Squat Jumps

What is it: Jump as high as you can from a squat position, landing back in a squat

Why required: Squat jumps are a plyometric exercise (a form of exercise that involves rapid stretching and contracting of muscles to make your muscles strong) that will raise the heart rate, burn calories, and raise power in the legs. No special skills are required.

Requirements: Healthy knees, experience with high impact exercise, and a good pair of shoes

Safety Measures: The exercise is high impact and is of high intensity, and also requires strong joints and a strong heart. Make sure to land softly with any plyo exercise to protect the joints.

Alternatively: With your hands behind your head or the Prisoner squat jumps, froggy jumps (touch the ground when you squat), on a BOSU

Ultimate Ways to Use Squat Jumps in a Workout:

In a Cardio Workout: Include 30-60 seconds of squat jumps into your regular cardio workout or in a cardio circuit with other exercises, such as marching, jogging, jumping rope, step touches, etc.

In a Lower Body Workout: Also go for 30-60 seconds of squat jumps after every 3-5 lower body exercise, such as squats, lunges, or deadlifts to increase your intensity, force, power, and strength.

In High-Intensity Interval Training: Add 30-60 seconds of squat jumps, then rest for 30-60 seconds, and continue for 10 or more minutes. You can also go for squat jumps in a Tabata workout.

In High-Intensity Interval Training: Carry out 30-60 seconds of bear crawls, rest for 30-60 seconds, and repeat for 10 or more minutes, or you can apply bear crawls with other high-intensity exercises such as burpees or squat jumps. Also, try bear crawls in a Tabata workout.

8. Kickboxing

Via: businessinsider.com

What is it: By punching, kicking, and combinations thereof against a bag, the air.

Why required: Doing kickboxing can burn more than 100 calories in 10 minutes at the right intensity, requires no equipment, and can help you get out your aggression.

Requirements: Basic knowledge of kicks and punches

Safety Measures: Stretching the arms and legs all the way during punches and kicks can stress the joints.
Alternatively: Countless combinations of kicks, punches, or both

Ultimate Ways to Use Kickboxing in a Workout:

Innovate Your Own Cardio Workout: If you are familiar with kickboxing, make your own combinations like jab-cross-hook-upper, jab-cross-hook-knee smash-front kick squats with front kicks, or sidekicks.

Exercise Videos: Get familiar with the various elements of kickboxing with these instructional videos: 5 Basic Kicks, Kickboxing Punching Techniques, Jump Rope and Kickboxing Taco Workout in Kickboxing. Or for a change, try regular videos of home kickboxing workout.

9. Staircase Exercise

Via: livestrongcdn.com

What is it: Using stairs for everything from cardio to strength training

Why required: Walking stairs is a perfect cardio exercise and you can use the steps for many other exercises.

Requirements: A staircase with at least one step

Safety Measures: Look for cats, dogs, toys, and kids. Make sure there is a handrail for safety.

Alternatively: Try a fitness step platform rather than actual stairs

Best Ways to Incorporate Stairs Into Your Workout:

In a Cardio Circuit: If you have long stairs (more than six stairs), work it in the cardio circuit: Substitute 1-2 laps up and down with other cardio exercises, such as jumping rope, jogging in place, jumping jack etc.

In High-Intensity Interval Training: Running or walking up the stairs as fast as you can and walk back down to recover, repeat this for 10 or more minutes. You can use only one step: jump onto the step with both feet and step down, or stand the edge with one foot and jump 180 degrees, and land with the other foot on the step.

Best Ways to Exercise Outdoors:

Walk: In order to weight loss, walk at a fast-moving, energetic pace, and combine hills and sprints to increase intensity.

Run: If you’re a trying it for the first time then start with a walk/run program to condition your body.
Circuit Training: You are not stuck either by walking or running out. You can also add strength exercises such as push-ups, dip, and burpees with your walking or runs to add that force and make things more interesting.

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